Pan-fried trout with sweet potato mash, samphire and a lemon, parsley and yoghurt sauce

Overview: A cool, spicy and salty delight. A chilli and garlic fried trout alongside a sweet potato mash and blanched samphire served with a tangy yoghurt based lemon and parsley sauce make for a divine experience.

Nutrition Highlights: High in protein, Vitamins A, C, D, Omega-3, and Potassium, Magnesium and Sodium. 300-400 calories per serving.

Ingredients: 2x Scottish loch trout fillets, 200g samphire, 2x sweet potatoes, 1 cup yoghurt, 1 tbsp yoghurt, 1x lemon, handful of parsley, 1x green chillies, 1x garlic clove

Method: Boil a pan of water, in the meantime peel and chop your sweet potato. Drop these into the pan and boil for 10 minutes.

Bring another pan to the boil for your samphire. While this is boiling, make your sauce. Squeeze the juice of one lemon into the cup of yoghurt in a bowl and grate some of the lemon to get some of the zest in there. Chop up the parsley finely and throw it in to the bowl, mix all together and add a pinch of salt.

Chop your garlic and one of you chillies up finely. Heat a little oil in a shallow frying pan, drop your chilli and garlic in and fry for a minute. Drop your trout in skin side down. Fry for three minutes on each side.

Drop your samphire into the pan and boil for three minutes. Drain once done.

Once your potatoes are done boiling, drain them of water. Heat a little oil in a pan, drop your potatoes back in, with a spoon full of yoghurt and mash together nicely.

The samphire should have enough taste by itself so you shouldn't need to further season this. Plating up time! Place one of your fillets on the plate and add a few spoonfuls of your mash to the side. Serve in the samphire. Now drizzle over your sauce over the fish and some of the mash if you want (goes really well with everything). Lovely, enjoy!